FREE · HEALTH & FITNESS CALCULATORS
Protein Intake Calculator.
Work out how much protein to eat each day for your weight and goal — general health, sport, building muscle, losing fat or over 65 — and how much per meal.
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How to use Protein Intake Calculator
Enter your weight and goal; add a goal weight if you are overweight. The daily range, the amount per meal and a table of protein-rich foods update instantly.
How it works
Targets are grams per kilogram: 0.8–1.0 for general health, 1.2–1.6 for regular exercise, 1.6–2.2 to build muscle, 1.8–2.4 while losing fat and 1.0–1.2 over 65, plus 25 g a day in late pregnancy or breastfeeding.
Example
A 70 kg person who exercises regularly needs about 84–112 g of protein a day, or 21–28 g in each of four meals.
Questions about Protein Intake Calculator
Is Protein Intake Calculator free, and do I need an account?
Yes. This tool is free to use in your browser without an account. Processing takes place on your device.
What are the limits and what should I check?
General guidance, not medical advice; ask a doctor with kidney disease or a medical diet. Everything is calculated in your browser; nothing you type is uploaded. Review the result before using it in your work.
Is my input sent to a server?
Your input is processed in your browser and is not uploaded by this tool. Files and pasted text are cleared when the page is refreshed. Normal website requests are still required to load the page and its libraries. Read the privacy explanation.